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Featured Image – What’s your Exercise Prescription?

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 230426 

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

1)  Deadlift 5-5-5 (65% 1RM)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) FT:

30 Turkish Get-up Sit-ups (24kg/16kg)

30 Pistols (5 on the one side then swop)

20 Turkish Get-up Sit-ups (24kg/16kg)

20 Pistols (5 on the one side then swop)

10 Turkish Get-up Sit-ups (24kg/16kg)

10 Pistols (5 on the one side then swop)

 

Score = Time (No TC … 10-15 min)

 

Standard on Pistols – Cannot move the leg on the ground… no hopping etc… foot must remain stationary for all 3 pistols before swopping on the 6 reps for example. Usual other pistol stds apply!

 

LITE:

Int1 – 22.5/12kg; 27-17-7 Pistols

Int2 – Pistol (Purple)

Int3 – 20/10kg; Pistol (Green) or Pistol (bench just below Horizon)

Beg1 – 15/10kg; Pistol(bench at horizon.)

Beg2 – 10/7kg; Step Lunges, 

Beg3 – 7/5kg; Lunges (static)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!